How to Calm Your Inner Critic with a Simple Three-Line Writing Exercise

Overthinking has a way of sounding incredibly convincing, especially right before you need to start something important. Your inner critic can spiral into chaos, turning every task into an impossible mountain. But there's a fast, effective reset you can use anywhere: separate your feelings from the facts on paper, and finish with one encouraging line to yourself. This three-line writing exercise is a game-changer for calming your inner critic and regaining clarity.

Write Your Strongest Feeling

Start by getting honest about the emotion that's holding you back. Write down the strongest feeling in one complete sentence, exactly as it appears in your mind. Don't edit it or tone it down. For example:

• 'I'm scared that when I actually write this story, everyone will hate it.'
• 'I feel like I'm going to fail this presentation.'
• 'I'm convinced I'll never finish this project on time.'

That single line captures the emotion without you having to argue with it or justify it. It's simply there, acknowledged on the page. This act of naming the feeling takes away some of its power and makes room for the next step.

Write the Plain Facts

Now comes the crucial shift. List the actual, checkable facts of your situation. Facts are the plain, observable parts that anyone could verify. Strip away the catastrophic predictions and emotional interpretations. Using the same example, your facts might be:

• I have written three stories before.
• Two people gave me positive feedback on my last piece.
• I have two weeks until the deadline.
• I have completed the outline.

Seeing the difference between your feeling and the facts on paper takes the edge off the anxiety. It gives you a reality check that's gentle but powerful. Your emotions are valid, but they're not the whole story. The facts show you what you're actually working with, which is often far less dramatic than the inner critic suggests.

Add a Kind Reminder to Yourself

The final line is where you become your own supportive coach. Write one encouraging reminder that you can return to later when the doubt creeps back in. This isn't toxic positivity—it's a balanced, kind truth that acknowledges your effort. For example:

• 'I've done hard things before, and I can do this too.'
• 'Progress matters more than perfection.'
• 'I'm allowed to learn as I go.'

This three-line routine—feeling, facts, encouragement—balances your emotions with reality and gives you a calmer, clearer next step. It's simple, fast, and gives your brain something steady to stand on while you get started.

Use This Exercise Any Time Your Inner Critic Gets Loud

The beauty of this method is that you can repeat it as often as you need. Any time the inner critic gets loud, pull out your notepad and write the three lines again. Over time, you'll notice patterns in your feelings and become better at spotting when emotions are clouding the facts. This is an especially valuable tool for anyone seeking neurodivergent tips to manage overthinking and stay focused.

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